Swim Workout: Hilarious Juicy Speed - 11/23/2022 by swim-bot

Hampster Food:

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If you register for a free account and add a base 100 free pace to your user profile, the %Effort column below will turn into intervals appropriate for your skill level! Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more!

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term

Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x600	Warm-Up	(Choice)	Easy Warmup	50% Effort
Easy Warmup

1200

2 X { 2x{

2x100	Swim	(Freestyle)	80% Effort - At Least 10 Seconds Rest	80% Effort
80% Effort - At Least 10 Seconds Rest
4x50	Swim	(Freestyle)	90% Effort - At least 20 Seconds Rest	90% Effort
90% Effort - At least 20 Seconds Rest
8x25	Sprint	(Choice)	100% Effort - At least 30 seconds rest	100% Effort
100% Effort - At least 30 seconds rest

1600

1 X { 1x{

4x200	Other	(Mixed)	Kick / Swim / Drill / Swim by 50	60% Effort
Kick / Swim / Drill / Swim by 50
4x100	Swim	(Freestyle)	Build Up	70% Effort
Build Up
4x100	Kick	(Choice)	Descend	70% Effort
Descend

2600

2 X { 2x{

3x100	Sprint	(Choice)	50 Sprint Choice 50 EZ on 3:00	100% Effort
50 Sprint Choice 50 EZ on 3:00
1x200	Other	(Other)	Recovery on 4:00	50% Effort
Recovery on 4:00
6x50	Sprint	(Choice)	50's Sprint the breakouts and turn (choice stroke) on 2:00	100% Effort
50's Sprint the breakouts and turn (choice stroke) on 2:00
1x300	Other	(Other)	Recovery on 6:00	50% Effort
Recovery on 6:00
8x25	Sprint	(Choice)	from a dive (choice stroke) at 100 goal pace per 25 on 2:00	80% Effort
from a dive (choice stroke) at 100 goal pace per 25 on 2:00

150

1 X { 1x{

1x150	Warm-Down	(Mixed)	50 Swim / 50 Kick / 50 Swim Easy	40% Effort
50 Swim / 50 Kick / 50 Swim Easy

Total Distance: 6150

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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Hampster Food:

Swim Workout Info

Workout Title:

Hilarious Juicy Speed - 11/23/2022

Workout Description:

Auto-Generated Speed workout for Adult/Masters swimmers -- 11/23/2022

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

6150

Creator:

swim-bot

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